Background on Healthy weight gain in the UAE
Losing weight is the ultimate meaning of staying fit to many people in the UAE. But there is another aspect of the story, some cannot eat to gain weight healthily. Losing weight requires effort; gaining weight occurs naturally. Whether it is genetic, stress, a fast metabolism, or simply unhealthy eating, you need a weight-gaining strategy.
In the UAE, where people are in a hurry to go somewhere, it is easy to forget to eat or to eat something unhealthy that was already ready on the table. Add to this the hot climate, which in some cases dulls the appetite, and you have the explanation why many folks find it hard to gain weight naturally. Here is the good news, though: with the right foods and supplements, and eating habits, you can gain weight healthily without relying on unhealthy junk food.
Increasing weight should not consist of fried food, sweetened beverages, and ready-made foods. That may add to your weight, primarily as unhealthy fat. The aim is not to gain muscle but rather to build lean muscle and gain strength, while also having energy. And the UAE is no exception, particularly when it comes to natural solutions to gain weight healthily. Read on to learn more about the best foods and supplementation to add healthy weight the way nature intended.
To know how to contribute to weight gain in a healthy way.
We should discuss the mechanics of weight gain before listing foods and supplements. It is a popular misconception that anything containing a high amount of calories will cause weight gain. Although this is true, the source of calories matters. When sugary or fried food accounts for a greater part of your daily calories, you will only end up gaining abdominal fat, which is not healthy.
The most important thing in healthy weight gain is nutritional balance. That implies a nice balance between carbs, protein, and fat. All these have varied functions in your body:
Proteins assist in building muscle and repairing tissue.
The carbohydrates absorb energy, which sustains your day-to-day activities.
Brain-friendly fats assist with the absorption of vitamins in the body.
And then we speak of goals. The process of weight gain does not last one week. You require patience. A Good and healthy rate of weight gain is (0.5 -1 kg per week). In this manner, the majority of the weight you gain will be lean muscle rather than fat.
In the UAE, where people can find supermarkets stocking international products and traditional Middle East foods, nutrient-rich products are readily available. All you need is consistency and an effective plan to maintain sufficient calories and nutrients in your body every day.
Typical Problems in Weight Gaining in the UAE
It is not easy to gain weight in the UAE. Below are some of the more common ones:
1. Busy Lifestyle -larger cities such as Dubai and Abu Dhabi are busy cities. Very often, people miss breakfast or eat in fast food establishments. This causes the calorie deficit, which complicates weight gain.
2. Hot Climate -The high temperatures in the UAE at times will decrease appetite. Consuming too many cold sugary beverages as a means of keeping cool also substitutes for a nutritious lunch.
3. Fast Food Culture -Fast food is ubiquitous everywhere, but it is not the proper method to gain a healthy weight. Burger, fries, and soda are not the right sources of unhealthy fats, but muscle.
4. Ignorance of the Knowledge -The ignorance of some people is about which foods can enhance weight gain. As an illustration, some believe that a person can drink large amounts of soft drinks or consume fried food, but in practice, this can lead to long-term health damage.
To surpass these difficulties, it is essential to be aware of the selection of food and the time of eating. Three big meals might not be sufficient. Eating may not be enough. Instead, what is best is to spread meals into 5-6 smaller portions per day to gain weight.
Natural Foods
The most essential factor in gaining weight is food. Supplements can be used later on in the day, if needed. Food is always the key to achieving a healthy weight. In the UAE, you can find an extensive range of fresh and traditional foods, as well as imports, that will allow you to move forward.
To increase weight on a natural basis, think of consuming calorie-dense, but nutritious foods. This implies that foods that are very rich in calories are also rich in vitamins and minerals and other healthy compounds, such as nuts, avocado, dates, dairy, rice, and lean meat.
The other significant variation is the presence of meals and the timing of meals.. Consuming a heavy meal before bedtime may be uncomfortable, and taking small meals after every 3-4 hours will keep the body in motion and allow a healthy weight gain.
We can divide important classes of foods:
Protein-Rich Foods
Muscles are built of proteins. Lacking adequate amounts of protein, most of the weight will not be muscle, but fat. Fortunately, in the UAE, it is not challenging to get protein-rich foods.
Some resources are great, and they are:
Lean meat like chicken, beef, and lamb
Fish such as salmon, tuna, and hammour (local fish)
Eggs: Eggs are an ideal protein and are cheap to obtain
Milk products such as yogurt, milk, and cheese
Plant protein e.g., lentils, beans, chickpeas
One of the best tricks is to add to each meal at least a source of protein. E.g., breakfast eggs, lunch grilled chicken, and dinner fish. This will keep you with adequate protein at all times to build muscle.
Healthy Fats And Oils
People believe that fats are harmful, but the reality is that healthy fats are required for weight gain. They are rich in calories and, as such, you can boost your calorie count without gorging on large volumes of food.
The finest sources of healthy fat in the UAE include:
Nuts or seeds (almonds, walnuts, cashews, chia seeds, flaxseeds)
Dates – a traditional Emirati food, and naturally too high in some calories and nutrients
Avocados: high fat (healthy) and can be slapped onto sandwiches or added to salads
Olive oil -Middle Eastern cooking makes extensive use of olive oil
Tahini (sesame paste) -used in things such as hummus or baba ghanoush
One clever tip would be to pour olive oil over salad, include peanut butter in smoothies, or pop a few nuts every day. These minor additions can help you to increase your calorie intake considerably.
Carbohydrate Sources
Carbs serve as the fuel that all bodies need. In case you do not consume sufficient carbs, your body will take protein as a source of energy instead of building muscle. That is why we should add carbs to each meal when gaining weight.
Good carbohydrate sources are:
Rice -used in most Emirati and East Asian meals
Whole wheat bread, chapati, or pita
Oats- useful over breakfast, milk, and nuts
Sweet potatoes and potatoes
Pasta, couscous
In the UAE, you should be able to find Tons of conventional carb dish favorites, such as Machboos (flavoured rice with meat) or Harees (wheat with meat), both terrific to pack on weight.
Supplements to Gain a Healthy Weight
Food is always preferable; however, some supplements may help in a situation where you eat too few calories or protein. In the UAE, one can find a wide variety of supplements in health stores, pharmacies, and gyms.
Supplements come in handy, especially for individuals with high metabolism, athletes, or those with tight schedules and may not be in a position to prepare everyday meals. However, do not forget that supplements are extras. They are not supposed to be substitutes for real food
What are my most helpful supplements:
Protein Powders
Protein powders are the most popular weight-gaining supplements. They are very convenient and are quick to boost your protein intake. You can blend them with milk, smoothies, or even oats.
Some of the available types of protein powders in the UAE are:
Whey protein -quick to digest and after activities
Casein protein- casein protein is slow-digesting and is fine to use pre-bed
Vegan protein – an ideally suited alternative for lactose-intolerant persons
A basic shake with milk, banana, peanut butter, and protein powder provides over 500 calories at a time, making it a great drink to gain weight.
Mass Gainers
Mass gainers are products created by individuals who have difficulty gaining weight despite consuming a balanced diet. They are rich in Calories, Carbs, and protein. In one serving, 600 to 1200 calories can be obtained, depending on the brand.
They can be helpful to fragile individuals or athletes with high energy demands. However, they must be used with care due to the risk of fat gain rather than muscle gain that comes about through overuse.
Multivitamins & Omega-3
Sometimes people struggle to gain weight because they lack appetite or feel tired. This can be due to vitamin or mineral deficiencies. In such cases, multivitamins and omega-3 supplements can help improve overall health and appetite.
Omega-3, found in fish oil supplements, also supports brain health and reduces inflammation, which is beneficial for anyone trying to build muscle.
